All “body weight” workout (no equipment necessary) – Set timer to 20 rounds of 50/10
1- 10 HIGH KNEES / 2 TUCK JUMPS
2- ALTERNATE 3 V-ABS-Like a jack knife, but with arms and legs wide / 3 KICKOUTS-Keep hands off the ground for added intensity
3- 10 HIGH KNEES / 2 TUCK JUMPS
4- DYNAMIC LOW HALF SQUATS- Begin with feet roughly shoulder width apart. Perform rapid low half-squats keeping knees bent throughout. Maintain squat position throughout.
5- 10 HIGH KNEES / 2 TUCK JUMPS
6- MONKEY PUSHUPS-Begin with hands and feet on ground in a bent knee, pike position. With slow and controlled motion, lower head to ground and pushup. Maintain bent knee pike position throughout.
7- 10 HIGH KNEES / 2 TUCK JUMPS
8- SUPERMAN PLANK-Begin in solid plank position and raise both right arm and left leg high. Repeat alternating while maintaining stability!
9- 10 HIGH KNEES / 2 TUCK JUMPS
10- BRIDGE SINGLE LEG RAISE- Begin in bridge position with hips up during right leg raises. Individual set for each leg. (Left, then right on second set)